(^32) • SEPTEMBER 2017
7 WAYS/SEASONAL TIPS & REMEDIES FOR HOLISTIC LIVING
All in the Family
Hectic pace of life wearing you and your
loved ones down? Try these 7 stay-healthy
tips for busy families /// BY LISA TURNER
Cut back on sugar. Seriously,
it’s the fastest, easiest way for a
busy family to improve overall health.
If you can’t completely eliminate it, cut
way back. Drink less juice: one small glass
has about 25 grams of sugar (as much
as a soda). Instead, serve chilled hibiscus,
apple, or blueberry tea with breakfast.
And beware of hidden sugars in products
such as peanut butter, nondairy milk,
ketchup, and others; look for unsweetened
versions. If you do buy packaged snacks,
look at the sugar content, and stick to
those with 10 grams or less per serving.
And serve a small portion of a low-sugar
dessert (berries with whipped cream,
pears and dark chocolate, reduced-sugar
ice cream) with meals. It neutralizes the
idea that dessert is a reward, and makes
the sweet stuff less of a Holy Grail.
Cook slowly. Slow cookers are the
fastest way to make a home-cooked
meal. While your coff ee’s brewing in the
morning, fi ll your Crock-Pot with meat,
beans, or chicken; add broth, sauce, or
water, and a handful of spices; turn it on
low. When you come home, stir in frozen
vegetables, and you’ll have a ready-to-eat
meal by the time you set the table. Family-
friendly suggestions: pulled chicken,
barbecue brisket, turkey chili, pot roast,
short ribs, tacos, black bean soup, and
white beans with kale. Make more than
you need, and freeze leftovers.
Healthy Tip! Visit betternutrition.
com for easy slow-cooker recipes, including
Eggplant and Chickpea Stew and Chunky
Turkey and Black Bean Chili.
Turn TV time into fi tness hour.
Get your little potatoes off the
couch, and let them watch the tube only
if they’re moving too. Do crunches, squats,
or jumping jacks during commercials.
Stretch or jog in place while channel
surfi ng. Keep hand weights in a basket
by the sofa, and bust out some curls or
overhead presses during your favorite
show. Do tricep dips or incline pushups,
using the couch as a prop. Make it a
contest: whoever does the most burpees
gets control of the remote.
Microwave. When slow
cooking won’t work, embrace
your microwave. Skip the high-fat,
high-sodium prepackaged meals, and
look for instant or frozen foods with
less than 450 mg of sodium, 300–500
calories, 10–20 grams of protein, and less
than 4 grams of saturated fat. Or make
your own ultra-fast, zappable meals:
Microwave chopped vegetables with
scrambled eggs and cheese for an instant
omelet. Combine blueberries, mashed
banana, oats, ground fl ax, and an egg,
and microwave for breakfast. Microwave
preseasoned chicken fajitas and peppers
until done, and serve with tortillas for
instant dinner. Combine frozen vegetable
mix with canned chickpeas, coconut milk,
and curry paste, and microwave until hot
for vegetarian curry.
rick simeone
(Rick Simeone)
#1